Perfect exercise is hard when you don’t get fuel properly. If you find that you are regularly suffering from energy levels, it’s fair to wonder if you eat with the most commonly suitable for your needs.
Some vow to eat small and frequent meals all day, while others say it’s better to stick to three more meals. Nutritionists say there are no solid and fast strategies that apply to everyone, but there are some elements to consider when choosing a meal plan. Nutrition experts say:
How exactly is the food helpful for exercise performances?
“Food plays an important role in motor performance by providing energy, nutrients and support for energy, nutrients and optimal physical functions required during training, competition and recovery. KACIE VAVREKRegistered nutritionists and certified sports experts from XNER Medical Center XNER Medical Center.
But the specific factor of the food makes a difference. They are called large amounts of nutrients, and they are more nutrients to function properly.
Stephani Johnson, a nutritionist and adjunct professor at the Clinical and Prevention and Nutrition Sciences of Rutgers University, says that the body relies on carbohydrates, fats and proteins of three major nutrients.
Is it better to eat or have a big meal all day?
A bumpy answer to nutritionists? “It’s different.” Nevertheless, many are part of a specific meal strategy. Johnson said, “From a kinetic point of view, eating smaller and more often is better than eating less large meals.
Vavrek agrees. “All day meals help to maintain energy levels, optimize muscle recovery, improve performance, prevent muscle failure, and support overall health.” that International Sports Nutrition Society (ISSN) also supports the practice of “nutrient timing” that consumes specific nutrients all day to support exercise demands.
but Dana Ellis HunnesThe senior nutritionist of the UCLA Medical Center claims that the diet depends on what you are training. If you prefer to exercise that requires short energy such as Springing, Hunnes regards fuel all day as “completely unnecessary.” But she admits that people who focus on endurance sports can do better to eat all day to increase their energy levels and replenish glycogen stores.
Some may benefit from the mix of two strategies. “I have a slightly larger meal but eat snacks,” said Olivia Morgan, a brigham registered nutritionist and sports nutritionist. It is longer and opposes the exercise goal by taking the risk of destroying the muscles.
How to eat all day to improve exercise performance
All day meals do not necessarily mean snacks. The strategy is included. Vavrek said, “It is important to focus on the timing of nutrients and the balanced intake of a large amount of nutrients.
Adjust your daily meals to your exercise plan
Whether you eat smaller or even meals what You are eating a problem. Vavrek said, “In the case of athletes, meals should be balanced with all large amounts of nutrients.
In the case of aerobic movement
The type of exercise is also related. For intense aerobic exercise, Johnson suggests that carbohydrates have a small and easy -to -digest snack to supply fuel to the body during exercise, such as bananas, dried fruits, or yogurt (if they can withstand dairy close to exercise).
In the case of exercise less than 60 minutes
Johnson will be okay to drink water during exercise if you are exercising within an hour.
In the case of exercise exceeding 1 hour
If you do high intensity exercise for 60 minutes, you can help you increase your energy level by eating 30 to 60 grams of carbohydrates. And for more than 90 minutes exercise? Johnson recommends replenishing carbohydrates as electrolyte.
After exercise
After exercise, Johnson suggests snacks or meals. Complex carbohydrate-The slow digestion to help promote muscle recovery by supplementing the chain-glycogen storage and protein of sugar molecules that provide leaked energy and prevent blood sugar spikes. The turkey pieces in apple or stomach tothyla with nuts butter are ideal menu items.
Muscle training
For strength training sessions, Johnson is equipped with 15 to 25 grams of protein 1-3 hours before exercise to prevent muscle failure and support recovery. After completing the exercise, consume 20 to 40 grams of protein within 30 to 2 hours to increase muscle buildings, improve recovery and reduce pain.
Easy exercise and active recovery days
But if exercise is more relaxed, it is not necessary to be a strategic strategy for meals. Hunnes said, “If you are relaxed, you don’t need to supply fuel all day or do not have to change much about what they’ve done.
If you prefer large meals during the day, do this.
Vavrek still says that if you prefer a bigger meal or allow it to be scheduled, Vavrek is still involved in your strategy. “The goal is to spend a lot of nutrients needed to supply fuel to the body for training, to support recovery, and to optimize overall performance,” she says. “Avoid skipping meals and eat at least three meals a day to eat too long without eating.” Vavrek added that all meals must still be balanced and include all large nutrients and food groups.
Timing is also essential. Vavrek said, “Before exercise should be consumed 1-3 hours before exercise.” “Aim for a balanced meal within 1-2 hours after exercise.”
Pro Tip: If you have a lace or event, you can also load your meal in advance. Hunnes said, “Eating many carbohydrates the night before-healthy carbohydrates such as pain grains, fruits and vegetables, and perhaps faster digestive carbohydrates, bananas and small peanuts and small peanut butter can probably help.
You are a signal that does not properly fuel yourself
If you do not supply fuel in the right way, you can feel like wiping quickly. Morgan said, “We call this ‘bonk’.” Your body gets out of the fuel and you get a weakness as you can no longer go. “
Hunnes says that pain, which lasts longer than normal and can’t maintain normal levels for a few days, is also a signal that does not get appropriate nutrition.
Experiencing mental and physical fatigue here may be difficult, but if you try muscles through energy depletion, you can damage your body. Vavrek said, “Athletes’ chronic energy deficiency can result in long -term health results such as bone mineral density, nutritional deficiency and hormonal dysfunction.
There are several things in the International Olympic Committee Printable fact sheet By supplying proper fuel for athletes, each is classified as an easy, gentle and difficult exercise day, making it easier to follow the guidelines. Morgan also offers a meeting with sports nutritionists if budget and/or health insurance is allowed.
If the nutritionist path is not an option, Morgan suggests what to think about for a while when you are hungry all day and in general. “Do you prioritize fuel before exercise?” She asks. “And how often are you eating all day?”
In general, it is recommended to have a small meal all day for exercise performances. Nutritionists admit that this approach is not suitable for everyone.
Morgan, as he said concisely, said, “Everyone is different.”
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